Group 1

Group 2

Group 3

Warm-up

1

X

150

Free

Swim

3:00

1

X

150

Free

Swim

3:00

1

X

100

Free

Swim

2:00

2

X

100

Free

Pull

2:00

2

X

100

Free

Pull

2:00

2

X

75

Free

Pull

2:00

4

X

50

Choice

Kick

1:15

4

X

50

Choice

Kick

1:15

3

X

50

Choice

Kick

2:00

2

X

100

Free

Drill*

2:00

2

X

100

Free

Drill*

2:00

2

X

100

Free

Drill*

2:30

4

X

50

Free

Swim

1:00

4

X

50

Free

Swim

1:00

4

X

50

Free

Swim

1:30

Set Total

950

20:00

950

20:00

800

23:00

Set 1

1

X

25

Free

Swim

0:30

1

X

25

Free

Swim

0:30

1

X

25

Free

Swim

0:30

1

X

50

Free

Swim

0:50

1

X

50

Free

Swim

0:55

1

X

50

Free

Swim

1:00

1

X

75

Free

Swim

1:10

1

X

75

Free

Swim

1:20

1

X

75

Free

Swim

1:30

1

X

100

Free

Swim

1:30

1

X

100

Free

Swim

1:45

1

X

100

Free

Swim

2:00

1

X

125

Free

Swim

1:50

1

X

125

Free

Swim

2:10

1

X

125

Free

Swim

2:30

1

X

150

Free

Swim

2:10

1

X

150

Free

Swim

2:35

1

X

150

Free

Swim

3:00

1

X

175

Free

Swim

2:30

1

X

175

Free

Swim

3:00

1

X

150

Free

Swim

3:00

1

X

200

Free

Swim

2:50

1

X

200

Free

Swim

3:25

1

X

125

Free

Swim

2:30

1

X

200

Free

Swim

2:50

1

X

200

Free

Swim

3:25

1

X

100

Free

Swim

2:00

0:50

1

X

175

Free

Swim

2:30

1

X

175

Free

Swim

3:00

1

X

75

Free

Swim

1:30

0:25

1

X

150

Free

Swim

2:10

1

X

150

Free

Swim

2:35

1

X

50

Free

Swim

1:00

0:30

1

X

125

Free

Swim

1:50

1

X

125

Free

Swim

2:10

1

X

25

Free

Swim

0:30

0:20

1

X

100

Free

Swim

1:30

1

X

100

Free

Swim

1:45

1

X

75

Free

Swim

1:10

1

X

75

Free

Swim

1:20

1

X

50

Free

Swim

0:50

1

X

50

Free

Swim

0:55

1

X

25

Free

Swim

0:30

1

X

25

Free

Swim

0:30

Set Total

1800

26:40

1800

31:20

1050

21:00

Set 2

1

X

75

Stroke

Swim

1:15

1

X

75

Stroke

Swim

1:20

1

X

50

Stroke

Swim

1:15

1

X

50

Stroke

Swim

1:00

1

X

50

Stroke

Swim

1:10

1

X

25

Stroke

Swim

1:00

1

X

25

Stroke

Swim

0:45

1

X

25

Stroke

Swim

0:50

Repeat 4 Times

Repeat 3 Times

Repeat 4 Times

Set Total

600

12:00

450

10:00

300

9:00

Set 3

10

X

25

Free

Swim

0:30

10

X

25

Free

Swim

0:30

8

X

25

Free

Swim

0:45

Decend 1-5, 6-10

Decend 1-5, 6-10

Decend 1-5, 6-10

Set Total

250

5:00

250

5:00

200

6:00

Warm-down

100

Free

Swim

2:00

100

Free

Swim

2:00

100

Free

Swim

3:00

Total

3700

2.1

Miles

01:05:40

3550

2.0

Miles

01:08:20

2450

1.4

Miles

01:02:00

*Drill: Finger tip drag